Bench Press info

[Eupharies]

Hey, basically ive just changed form doing chest press machine to doing bench press, and wether i do incline or flat bench press, it never seems to work my lower pecs. My upper pecs are always sore but not my lower, im wondering wether im doing something wrong??

[Cap]

Hey, basically ive just changed form doing chest press machine to doing bench press, and wether i do incline or flat bench press, it never seems to work my lower pecs. My upper pecs are always sore but not my lower, im wondering wether im doing something wrong??

Where are you lowering the bar to?  You won't receive as much lower chest stimulation with incline (but will get some) however, if you lower your flat BB bench to your mid/upper pec line, it's somewhat similar to doing an incline press.

[Eupharies]

i lower it to just above the nipple, so where should i lower it to, to get the best lower pec stimulation, or maybe theres a better exercise i can do?

[jets7772003coach]

do declines and go heavy . I prefer 8 sets of 4

[Cap]

i lower it to just above the nipple, so where should i lower it to, to get the best lower pec stimulation, or maybe theres a better exercise i can do?

That's pretty standard; at or below the nipple line is normal form.  Some people's chests are just built differently.  I personally stick to presses right now but as SF has said, there is nothing wrong with heavy flat DB flyes.  I'm not a big decline fan but that is just my body.

[tonymctones]

weighted dips will do it for you and they hit the delts and tris too

[webcake]

Yeah id throw in some dips. Personally i have never wasted my time on declines, just never felt it.

[tonymctones]

Yeah id throw in some dips. Personally i have never wasted my time on declines, just never felt it.

ditto

[Emmortal]

ditto

Same here.  Flat press sufficiently works my lower pecs.

[biceps]

Dips and standing cable cross the best for the lower chest, no decline it harms your vision.